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Workout of the Day: Wednesday, 12.25.13

MERRY CHRISTMAS, CFCC! All classes are cancelled for today, but – as you might have guessed – that doesn’t mean you can’t train! WORKOUT OF THE DAY: Workout 12.1 of the CrossFit Open – AMRAP in 7 minutes of: Burpees to a Touch 6 inches about Reach. Post your results/pictures/battlewounds on CFCC’s Facebook Page! For […]

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Workout of the Day: Tuesday, 12.10.13

Want to be a part of something awesome? Click the below! Help CFCC do something GOOD this Holiday season. Feeling a little unstable in the bottom of the squat, split, or snatch?  Here’s a little break down of how that relates to trunk strength, and here’s a quote to peak your interest: “The anterior core […]

If you can, please help us support the "Restore the Shore" effort by bringing in cleaning supplies sometime this weekend (including tomorrow) - thanks!

Friday, 11/23/12

Our slightly edited schedule for today:  WORKOUT OF THE DAY SESSIONS: 12pm, 330pm, 430pm, 530pm. HYBRID/ADVANCED OLY with Jim, 530-730pm. MOVEMENT PREP: Foam Roll, 3 minutes. Lax Ball, 3 minutes. Cressey Warm-up, directly followed by Overhead Squat Practice: Eight five-second holds in the bottom of the wall-facing overhead squat, resting between holds for five seconds. STRENGTH […]

Saturday, 6/9/12

ALL CLASSES ARE CANCELLED AT CFCC TOMORROW EXCEPT ADVANCED OLY from 3-5pm COME TO CROSSFIT FOR HOPE! Meet at the gym at 8am if you need a ride! Step 1: Show up. Step 2: Bring cash. Step 3: Engage Beast Mode. “The best way to not feel hopeless is to get up and do something. […]

Sunday, 5/6/12

9am, Gymnastics 10am, Session 11am, CROGA 12pm, Session 1pm, Gymnastics 2pm, ADVANCED CLASS Battle for the Top Spot at Mid-Atlantic Regionals. ————————————- GYMNASTICS: SELF-MYOFASCIAL RELEASE: foam roll upper back, 3 minutes; lax ball shoulders, 3 minutes DYNAMIC WARM-UP: 3 rounds: 10 second inverted grip hang, 10 second handstand, 10 arm circles front and back), 10 […]

Friday, 3/16/12

ELEMENTS: None. SPECIALIZED SESSIONS: Advanced Oly 3-5pm and 5-7pm. GAMES for the WEEKEND: Friday at 4pm (hopefully before your St. Patty’s Day madness), Saturday at 12pm, Sunday at 10am (this session has been moved up a little earlier – if a later day session is needed please contact me directly at erin@crossfitcc.com) Irish Soda Bread, […]

Thursday, 3/15/12

GAMES ATHLETES: 7am and 7pm – sign up on the Google Calendar to attend. JUST $20 for CFCCers! If you’re looking for a great way to start your spring-summer running season – try the Halfway to Broad 5-miler! SELF-MYOFASCIAL RELEASE: Foam Roll, 3 minutes.  Lax Ball, 3 minutes. MOBILITY: Wall Assisted 90/90, 1 minute each […]